Sleep Like a CEO: 9 Science-Backed Bedtime Habits of High Performers
One night, staring at the ceiling, I realized my sleep was closer to a patchwork quilt than the luxurious Egyptian cotton sheets I'd hoped for. As someone obsessed with self-improvement, I couldn't help but wonder: how do top CEOs and high performers manage such demanding daily routines while staying energized? Could their bedtime habits hold the secret?
1. Prioritize Consistent Sleep Schedules
Consistency might sound like the bane of creativity, but it’s actually the cornerstone of successful slumber. High performers often stick to a regular sleep schedule, going to bed and waking up at the same time every day, weekends included.
Imagine your body's internal clock as a finely tuned orchestra; the more predictable the rhythm, the more harmonious the performance. A consistent sleep schedule supports your circadian rhythm, helping you fall asleep faster and wake up feeling more rested, as confirmed by The National Sleep Foundation.
2. Wind Down with a Pre-Sleep Routine
I used to be a scrolling zombie before bed, eyes glued to my phone. Then, I noticed nearly every high achiever has a pre-sleep routine designed to signal their body it’s time to wind down. This could involve meditation, journaling, or reading—a soothing signal that bed is nigh.
When I swapped doom-scrolling for a 10-minute meditation session, my sleep transformed. The calming process reduced stress, leading to a significant improvement in sleep quality. As shown in studies by Harvard Medical School, mindfulness practices help quiet mental noise.
3. Keep the Bedroom Cool, Dark, and Quiet
While visiting a friend who’s an industrious entrepreneur, I noticed her bedroom was a sanctuary of calm. It was set up to be perfectly cool, dark, and quiet. Turns out, she was onto something!
According to the Sleep Health Foundation, an ideal sleep environment can mean the difference between restless nights and refreshing sleep. Keeping your bedroom cool (around 60-67°F), reducing noise with earplugs or white noise machines, and blocking light with blackout curtains can create a haven for great rest.
4. Limit Blue Light Exposure Before Bed
Understanding the impact of technology on sleep was a game changer for me. Blue light emitted by phones, tablets, and computers tricks your brain into thinking it's daytime, suppressing the production of melatonin—a hormone essential for sleep—according to Harvard Health Publishing.
High performers often avoid screens at least an hour before bed or use blue light blockers if they must check late-night emails. When I shifted my screen time to reading a paper book instead, I noticed I fell asleep more quickly and slept more soundly.
5. Exercise Regularly
As a fitness enthusiast, I was thrilled to discover that regular exercise is a common bedtime ritual among high achievers. Engaging in moderate aerobic activity promotes restful sleep, provided it's not too close to bedtime. The Mayo Clinic suggests that exercise can help you fall asleep faster, achieve better quality sleep, and deepen your slumber.
High performers often incorporate workouts like yoga, brisk walking, or strength training into their daily routines. For me, a 30-minute morning run clears my mind and improves my sleep.
6. Practice Gratitude
Expressing gratitude may sound like a Pinterest cliché, but there’s science behind it. Top executives often reflect on their day, acknowledging both wins and lessons learned before bed. Writing down what you’re thankful for shifts your mindset to a positive note, potentially boosting sleep quality—a fact supported by UC Berkeley's Greater Good Science Center.
I now maintain a gratitude journal, jotting down three things I’m thankful for each night. The practice curbs complaints, reframes perspectives, and calms my pre-sleep thoughts.
7. Drink Herbal Tea or Warm Milk
During a chat with a seasoned CEO, they confessed one of their simple hacks: a soothing cup of chamomile tea before bed. Herbal teas like chamomile, peppermint, or valerian root, known for their sleep-inducing properties, are a common choice among high performers.
Warm milk is another option, as it contains tryptophan—an amino acid that helps produce melatonin. As recommended by Sleep.org, these cozy beverages can be a comforting part of your wind-down routine.
8. Avoid Heavy Meals and Alcohol Before Bed
I once found myself indulging in heavy, late-night meals paired with a glass of wine more often than I’d like to admit. However, for top achievers, that’s a non-negotiable no-go. Heavy meals and alcohol can disrupt sleep, causing nighttime heartburn and interruptions in your sleep cycle, as per the experts at The Sleep Foundation.
By stopping my food intake approximately three hours before bed and limiting alcohol, my sleep has become more predictable and uninterrupted.
9. Read (or Listen to) Books to Unwind
Many high achievers I've met have a non-negotiable reading habit. Reading or listening to audiobooks helps them escape work’s clutches, unlocking creativity and broadening perspectives. Besides, nothing beats the relaxing sound of an author's voice narrating a story.
I started alternating between audio versions of business books and paperbacks filled with gripping mysteries. This routine distracts me from daily hustle and helps smooth my transition into restful sleep.
Daily Tip-Off
Feeling motivated yet? Aiming to embody a CEO's zen-like habits might seem intimidating, but the truth is in the small, sustainable shifts:
- Sync your sleep with consistent schedules and soothing routines for improved quality.
- Set the stage: a cool, dark, and quiet environment leads to better slumber.
- Break the blue light: swap screens for serene paper books or absorbing audiobooks.
- Burst those stress bubbles: daily exercise and gratitude journaling promote a calm mind.
Incorporating these practices might not result in immediate overnight success, but every incremental change brings you a step closer to the sleep of champions. Rest well and rise to the challenges of tomorrow with newfound energy! Your journey to smarter living doesn't have to wait—implement one or all these habits starting tonight.
